How You Can Train With Nothing But a Set of Dumbbells

If you could only use one piece of gym equipment for the rest of your training days, your best pick would probably be dumbbells.

The versatile weights allow your to do just about every exercise imaginable, while giving you the ability to adjust for your own capabilities and training needs. You can train light for volume or heavy for powerful, low-rep sets.

You can be just as effective using them in fully-stocked gyms with racks of weights as in your bedroom with an adjustable pair to save space. The sky is the limit with dumbbells, since they allow you to isolate one distinct muscle group or pull off high-octane full body routines without having to adjust anything.

If you're dead-set on training with nothing but a set of dumbbells, check out these workouts as a jumping off point. You'll need other equipment like benches for some of them, while others can be completed with just the two weights and your determination to sweat. If you're stuck at home in a small space, check out these routines, which are specifically designed to be more minimal.

Chest: Dumbbell Hell

Grab a timer and a pair of light dumbbells for this volume-based chest crusher from Bobby Maximus (via Westside Barbell). You'll still get a ton of work in the 5 minute period—the real question will be whether or not you'll be able to keep up with all those reps.

Lay back on a bench or the floor holding the dumbbells.

Press one arm up, holding the other weight at your side without resting it on your chest.

Continue pressing and holding for two-and-a-half minutes. If you need a rest, hold the dumbbell up in the press position.

Switch sides and repeat for another two-and-a-half minutes.

Arms: Biceps, Triceps, and Core Circuit

When most people think of dumbbells, the first move they imagine is probably the bicep curl. There are few better ways to work your guns—but you can use smart programming to hit your other arm muscles, too. This circuit from Andy Speer uses some dumbbells, your body weight, and a ticking clock to give your arms and core a good once over. Perform each move for 40 seconds, then rest for 20 seconds to complete 1 round. Do 3 rounds to finish the workout.

Pronated (overhand grip/reverse) Curl - 5 reps

Hammer Curl - 5 reps

Supinated (underhand standard) Curl - 5 reps

Alternating Push Plank - 40 seconds

Hollow Body Diamond Plank - 40 seconds

Core/Shoulders: Delt-Defining Planks

This circuit of delt-smashing plank variations highlight just how versatile a pair of dumbbells can be in the right hands. Use a light weight to hit all three of these exercises with both arms for 8 reps, then rest for 1 minute to finish 1 round. Repeat the series twice for 3 total rounds.

Extended Plank Rear Delt Raise

Extended Plank Front Raise

Extended Plank Superman Press

Back/Lower Body: Dumbbells Are for Deadlifts

You have to use your hands to hold dumbbells, but that doesn't mean you're stuck doing only upper body work. Try a few of these deadlift variations on your next lower or full body lifting day, starting with medium weight for 4 sets of 8 to 12 reps.

Straight-Leg Deadlift

Suitcase Deadlift

Staggered Deadlift

Single-Leg Deadlift

Single-Arm Deadlift

Single-Arm Suitcase Deadlift

Single-Arm and Leg Deadlift

Sumo Deadlift

Front Loaded Deadlift

Kneeling Front Loaded Deadlift

Lower Body: 25s Leg Workout

Take on this workout to get a lower body burn with nothing but a pair of 25-pound dumbbells. Beginner, intermediate, and advanced levels give everyone a good challenge to work their legs.

Beginner

3 to 5 rounds, 1 minute rest between rounds

Alternating Front Loaded Reverse Lunge - 60 seconds

Hip-Level Alternating Lunge - 60 seconds

Intermediate

3 to 5 rounds, 1 minute rest between rounds

Overhead Alternating Reverse Lunge - 60 seconds

Alternating Front Loaded Reverse Lunge - 60 seconds

Advanced

3 to 5 rounds, 1 minute rest between rounds

Overhead Alternating Reverse Lunge - 60 seconds

Alternating Front Loaded Reverse Lunge - 60 seconds

Hip-Level Alternating Lunge - 60 seconds

Full Body: 7-7-7 DB Complex

This complex hits just about every muscle group to make it a true full body dumbbell workout. Make sure you use weights that you can handle for a wide range of exercises for an extended period of time—this one gets tough. Perform 7 reps of each exercise consecutively, then rest for 1 to 2 minutes. Repeat up to 7 times, depending on how much dumbbell punishment you can handle.

Overhead Triceps Extension

Hammer Curl

Overhead Press

Bent-Over Row

Drop and Stick Split Squat (L)

Drop and Stick Split Squat (R)

Sumo Burpee

Brett WilliamsBrett Williams, an associate fitness editor at Men's Health, is a former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

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